Tuesday Feb 2, 2010

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

I'm going to give his 1 month routine a try and see how I like it. I suspect I'll have good results, and may cut some fat if I follow a stricter diet, which will be something like this:

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

Squats 135x10

Bench 135x10

Bent Over Rows 95x9

Lunges bw x 12

Military Press 95x10

Pulldowns 90x10

EDIT

Hurt my back so squats are out for a while. Will take a few weeks off before trying this out.

Tuesday Jan 26, 2010

2 sets of

Squats 135 x 15

Bench press 135 x 15

2 sets

Static Lunges bw x 15 each leg

Two-point dumbbell rows 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20

Sunday Jan 24, 2010

2 sets of

Deadlift 135 x 15

2 sets of

Step ups bw x 15 each leg

One arm dumbbell shoulder press 35 x 15

2 sets of

Close-grip pulldowns 100 x 15

Reverse crunches bw x 20

Thursday Jan 21, 2010

Going back to basics with New Rules of Lifting and will just use Crossfit to supplement my workouts:

2 sets of

Squats 135 x 15

Static Lunges bw x 15 each leg

Two-point dumbbell rows 35 x 15, 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20